Keto Baked Parmesan Zucchini Fries

Last summer I was drowning in garden zucchini and trying every possible way to make my family actually excited about eating it. These fries came out of a desperate afternoon experimentation session and completely changed the game. My husband, who usually pushes zucchini around his plate, went back for thirds. Now they're the most requested vegetable dish in our house, which still feels like a small kitchen miracle.

I first made these for a game night gathering when I realized half my friends were doing keto. Everyone assumed I'd spent hours at the stove, but they came together in minutes and disappeared even faster. The best part was watching skeptical faces light up after that first bite. Now they're my go-to whenever I need a crowd-pleasing appetizer that won't leave anyone feeling weighed down.

Ingredients

• 2 medium zucchini: Cut them into even sticks so they cook at the same rate, and pat them really dry so the coating sticks
• 1 cup grated Parmesan cheese: Freshly grated makes such a huge difference in how well the coating adheres
• 1/2 cup almond flour: This creates that beautiful golden crust while keeping everything gluten-free
• 1 teaspoon garlic powder: Don't skip this, it's what gives the fries that savory restaurant-quality flavor
• 1 teaspoon Italian seasoning: Use whatever blend you love, but this herb combination is classic
• 1/2 teaspoon smoked paprika: Adds just the right amount of depth and that gorgeous golden color
• 1/2 teaspoon salt: Essential for bringing out all the flavors
• 1/4 teaspoon black pepper: Freshly ground gives you the best pop of flavor
• 2 large eggs: These are what helps all that cheesy goodness stick to your zucchini

Instructions

Get your oven ready:

Preheat to 425°F and line your baking sheet with parchment paper for easy cleanup

Prep your zucchini:

Cut them into fry-shaped sticks about 1 cm thick and pat them completely dry with paper towels

Set up your dipping stations:

Beat the eggs in one bowl and mix the Parmesan, almond flour, and spices in another

Coat each fry:

Dip zucchini in egg first, then press firmly into the cheese mixture to get a good thick coating

Arrange for baking:

Place them in a single layer without touching so they get crispy all around

Bake until golden:

Cook for 22 to 25 minutes, flipping halfway through for even browning

Serve them up:

Get them to the table while they're still hot and irresistibly crispy

Save

These fries have become my secret weapon for convincing people that vegetables can be exciting. I love watching the moment someone tries them expecting healthy food disappointment and gets hit with that salty, crispy satisfaction instead.

Making Them Extra Crispy

The broiler trick transformed these from good to absolutely next-level for me. Just watch them like a hawk because Parmesan goes from perfectly golden to burned in seconds. I learned this lesson the hard way and now set a timer.

Perfect Dipping Sauces

Sugar-free marinara is my go-to, but I've also made a quick garlic aioli that's ridiculous with these fries. Sometimes I mix ranch seasoning into sour cream for something creamy and cool against all that warm crunch.

Make-Ahead Tips

You can cut and coat the zucchini ahead of time and keep them in the fridge, but bake them right before serving for the best texture. If you're feeding a crowd, double the recipe because these disappear fast.

• Coat them on a wire rack to prevent the coating from getting soggy
• Let the coated fries sit for 10 minutes before baking for extra crunch
• Reheat leftovers in a hot oven, never the microwave

Save

There's something so satisfying about turning humble zucchini into something this crave-worthy. These fries prove that healthy eating doesn't mean sacrificing the foods we love.

Recipe FAQ

→ How do I make the fries extra crispy?

Pat zucchini thoroughly with paper towels before coating to remove moisture. Arrange fries in a single layer without touching. For extra crispiness, broil for 1-2 minutes at the end of baking time.

→ Can I use coconut flour instead of almond flour?

Yes, substitute with 1/4 cup coconut flour instead of 1/2 cup almond flour. Coconut flour absorbs more moisture, so reduce the quantity accordingly.

→ What dipping sauces work best?

Serve with sugar-free marinara, ranch dressing, or garlic aioli. These pair perfectly with the savory Parmesan coating while keeping carb counts low.

→ How should I store leftovers?

Best enjoyed fresh from the oven. Reheating may result in softer texture. If storing, refrigerate in an airtight container and reheat in the oven at 200°C for 5-8 minutes to restore some crispiness.

→ Are these suitable for meal prep?

Zucchini fries taste best freshly baked. You can prep ingredients ahead—cut zucchini and mix coating—but coat and bake just before serving for optimal texture and crunch.

→ Can I air fry these instead?

Cook at 200°C for 10-12 minutes, shaking halfway through. Air frying creates excellent crispiness with faster cooking time. Work in batches to avoid overcrowding.